If you’re on a GLP-1 and dealing with fatigue, headaches, dizziness, low energy or exercise intolerance — it’s not always low blood sugar.
The real culprit is one of the most overlooked issues I see in GLP-1 users, and so easy to fix — low electrolytes, especially sodium. Here’s why you may need extra on a GLP-1.
GLP-1s improve insulin sensitivity, which is one of the things that makes them so powerful. But when insulin drops, your kidneys excrete more sodium. Lower sodium means lower blood volume and lower blood pressure which makes everything harder than it needs to be.
Start here:
✨ 24oz water with ¼ tsp sea salt (that’s ~500 mg sodium) and a squeeze of lemon first thing — before caffeine
✨ Electrolyte powders are a solid option too. Some have higher sodium:potassium ratios like and others like Perfect Aminos have a more balanced ratio. Try a few and see what works for you. I have discount codes for both (just DM me) or Charleston locals can buy them at direct from my office.
✨ Most of my clients feel best at 2,500–5,000mg sodium per day — yes, significantly more than conventional guidance, and yes, that’s a wide range, so track your sodium using MFP, then start adding slowly, and titrate up slowly based on how you feel
✨ Pair this with potassium-rich foods: dark leafy greens, potatoes, fruit, dairy, coconut water — for true cellular hydration
DM me “GLP1” and I’ll send you my free GLP-1 Metabolic Reset Starter Guide with more tips like this.
Alisa Turner, LLC
Functional nutritionist & metabolic health specialist helping women restore metabolism, stabilize energy, and rebuild trust with their bodies.
Mount Pleasant, SC | alisahealth.com It’s rare to get an hour to explore your wellness goals with a trained professional. As an Integrative Nutrition Health Coach, I create a supportive environment that enables you to articulate and achieve your goals. Throughout my education, I have been exposed to the most cutting-edge dietary theories and studied highly effective coaching techniques to help you
Hands up if you’re on the front lines doing combat with your brain in midlife. 🙋♀️ It’s not all in your “head.”
Research now shows perimenopause is a major neurological transition. Dr. Lisa Mosconi at Weill Cornell imaged perimenopausal brains & found measurable changes like drops in glucose metabolism & reduced gray matter volume —the brain literally learns to use new fuel sources. Men the same age do not show these shifts.
The good news is it’s temporary. It’s just reorganizing… upgrading even. Which can take 10 yrs 😳…so it may need a little extra support along the way.
For me, it’s played out like this: Lifelong ADHD where neurotransmitters are often already at a disadvantage. Sobriety at 40 right as perimenopause was beginning — those hormones are involved in the same neurotransmitters as ADHD, so my focus & attention worsened, requiring more “scaffolding.” Then major grief 1 yr ago led to a triple gut infection, further degrading brain function (neurotransmitter signaling on gut-brain axis). I’d been on HRT, but couldn’t start optimizing until recently — I had to find new doctors, and then there was too much gut noise to know what was caused by the hormones themselves.
What’s moving the needle for me now: more rest — not just sleep, but significant mid-day downtime. Sometimes twice. Nervous system work daily. NAD, NMN & a higher-dose omega-3 stack w/added cognitive support plus my regular supps. Peptides. Methodical hormone optimization.
But none of those would be moving the needle without the foundation:
✨ Protein — 40g per meal — neurotransmitters run on amino acids
✨ Strength training — protects cognition & improves brain fueling
✨ Sleep, fiercely protected — you can’t out-supplement poor sleep in midlife
✨ Omega-3s, especially DHA — most evidence-backed nutrient for brain health
Full breakdown in the blog — link in bio.
Comment HORMONES for my free Perimenopause Metabolic Reset Guide.
This $19 nervous system tool has been a game changer.
Last spring to move stuck grief through my body & now to support gut healing after treating a triple pathogen infection — because treatment is as destructive as the pathogens. Full rebuild was expected in about a yr & real symptom resolution in 3-6 mo.
Gut protocols are important & I’m doing plenty: enzymes, probiotics, peptides, supplements, homeopathy, fermented food, oats, etc. But what moved symptoms most isn’t on the list. It’s nervous system work: this ball, chiropractic, breathwork, sun, hydrotherapy & more rest than I thought I was capable of. I’m 4wks post-treatment and just had 5 consecutive days virtually symptom-free. Nobody but me expected that. So How?
Diligent tracking & consistency determined symptoms were not from food but from exertion — it was worst on my busiest days, big training days & big emotion days.
So basically…stress - you’ve heard me say it lands harder in perimenopause. I don’t mean more overwhelm or less BS tolerance, though those are also true. Stress lands in the BODY differently. Gut, immune, waistline, joints, sleep, etc.
In this case, it landed in my gut — where the vagus nerve signals the brain to calm. When you lose vagal tone, you can’t de-stress. You may not even KNOW you’re stressed. This ball stimulates the nerve at your digestive organs, shifting you into a parasympathetic state where healing can happen.
Before perimenopause stress was obvious. Now my body reads it differently. I can swell in minutes. Once I recognized the pattern, I knew the solution. Get outside, get on the ball and/or PEMF mat & breathe. If I catch it fast, swelling drops fast.
Ball linked in bio under Amazon, exercises on my website under Resources. About 5 breaths per move. 5 minutes if I’m quick, 15 if I really slow down.
Message me the word “HORMONES” and I’ll send you my free guide to the hormone side of metabolic health.
Most baked oatmeal recipes are sugar bombs with the protein content of a sleeve of crackers and leaves you starving and craving sweets 2 hours later .
Not this one!
30g protein, 8g fiber, plenty of healthy fats & the kind of carb that doesn’t spike your blood sugar then leave you face-down in the cabinet by 9:30am.
→ Rolled oats + chia + flax — soluble fiber feeds microbiome & stabilizes blood sugar
→ Whey + CPE protein shake hits leucine threshold for muscle protein synthesis
→ Cinnamon blunts glucose response from the maple
→ Berries for polyphenols, anthocyanins — anti-inflammatory
→ Eggs for choline, B12 & the cleanest natural binder there is
Makes 8 servings & holds well in the fridge — The kind of breakfast that works whether you’re navigating perimenopause, training hard, on a GLP-1 and need protein that doesn’t taste like protein, working in gut health, or just trying to feel like a human before noon.
DM me the word “HORMONES” for my free Perimenopause Metabolic Reset Starter Guide. The framework I use with clients to rebuild metabolic resilience without restriction or extremes.
Recipe:
• 275g old-fashioned rolled oats
• 5 scoops grass-fed whey protein powder (I use — code ALISATHEALTH gets you 10% off))
• 3T chia seeds
• 3T ground flaxseed
• 1 tsp cinnamon
• 1 tsp baking powder
• ½ tsp sea salt
• 2 eggs
• 640ml Core Power Elite vanilla
• 4T maple syrup
• 1 tsp vanilla extract
• 1T olive oil (optional)
• 2-3 cups frozen mixed berries
Mix dry & wet ingredients separately. Then combine. Fold in berries. Bake in an oiled lasagna pan at 350°F 30-40 minutes. Let cool before slicing. Refrigerate.
06/20/2026
This is what dinner looks like as a single mom after 2 emergency vet visits in a week when I’m also healing and running a business. Living out of a blender and a crockpot to maximize nutrient density & digestibility, while minimizing effort or stress on my nervous system.
I’m 3 weeks into a complete gut rebuild — healing from a triple infection & from what treating it took out of me, deep in perimenopause with a moving hormonal target & PMS symptoms I haven’t had since I was a teenager. And my body is asking for 2 things: nutrient density & a triple serving of ease.
Because everything feels hard when mitochondrial demand exceeds capacity (healing is metabolically expensive). My appetite is nonexistent & my nervous system is screaming “no thank you” to anything “extra”. But I know healing requires fuel.
So this was dinner last week.
Mixed berries (blackberries, wild blueberries, raspberries), spinach, grass fed whey, chia, flax, water. Blender. I couldn’t even be bothered with a glass.
How it’s supportive:
→ Polyphenols & anthocyanins from berries — anti-inflammatory support for gut lining
→ Folate, magnesium & fiber from spinach
→ 40g complete protein for muscle preservation (more on that below)
→ Soluble fiber & omega-3s from chia & flax to feed microbiome & lower systemic inflammation
→ Hydration
Side note on the protein: I’ve rarely sore from workouts, no matter how intense — but lately I’m sore like never before. I’ve cut exercise in half & every muscle is still screaming. My body is trying to repair a gut, and my muscles seem to be taking 1 for the team. Healing is metabolically taxing and I’m walking a thin line — my brain has always required intense exercise to feel stable, but my body needs rest to heal. Still trying to find the balance.
There can be very little “performance” in recovery. We just have to feed the system that’s healing. With real food thats easy on a depleted system & next to no effort.
DM me “HORMONES” for my free Perimenopause Metabolic Reset Starter Guide
06/13/2026
JAMA published something this month I want every peptide-curious person to read 👆
The short version: peptides are about to get a lot more accessible in the US 🙌
The FDA — under HHS Secretary RFK Jr., a self-described peptide user — is preparing to:
→ Add gray-market peptides to the list of ingredients that can be sold as dietary supplements
→ Allow compounding pharmacies to resume preparing peptides banned in 2023 over safety concerns
→ Convene an advisory committee in July to review BPC-157, KPV, TB-500, MOTS-c, epitalon, and others
JAMA’s reporting raises legitimate concerns:
→ Most peptides on the market are synthesized inexpensively overseas, with no guarantee they contain what the label claims
→ Clinical trials of safety and efficacy in humans are virtually nonexistent
→ People are stacking multiple peptides with no understanding on how they interact
My honest take as a practitioner who has seen great results from peptides both personally and clinically:
Increased access will undoubtedly bring increased demand — which floods the market with low-quality product. We’re already seeing it.
Some peptides being studied show real promise — MOTS-c for sarcopenia, BPC-157 for tissue repair, SS-31 for mitochondrial function. The science is exciting. But “exciting science” and “safe to inject anything you can buy online” are not the same thing.
The question that matters most isn’t which peptide — it’s where it’s coming from, and who is helping you think through the protocol.
The wellness influencer telling you to “just try it” is not the same as a qualified practitioner who understands how peptides interact with your physiology, medications, goals, and existing health conditions.
Be curious. Be informed. Be very picky about your sources.
More coming soon on how to evaluate peptide sources.
Book a free peptide consultation (Calendly link in bio) or DM me “GLP1” for my free GLP-1 Metabolic Reset Starter Guide.
06/10/2026
I’ve been deep down the peptide rabbit hole for a few years now, and I get asked probably about once a week what I take. I’m always happy to share. And…my answer always includes the caveat no one wants to hear:
Peptides don’t replace the fundamentals. They amplify them.
If your foundation is unstable — sleep, nutrition, strength training, nervous system regulation, gut health — no peptide or supplement protocol will fix it. I see people layering more and more in while the foundation underneath stays shaky, then wondering why they don’t get results.
That said, when the foundation IS in place, peptides can feel like a light switch flipping. They work fast. Most are injected, so you bypass gut absorption issues. And you can often feel them working — which is part of why they’re taking off well beyond GLP-1s.
I focus on peptides that support metabolic muscle & gut health, mitochondrial function, recovery, and nervous system regulation — because those determine whether everything else lands. Full breakdown on the blog (link in bio).
Another very important caveat I’ll keep saying: This is my personal journey and clinical observation, not medical advice.
Quality of source matters tremendously so make sure you trust your sources and work with a qualified provider.
I’ll be writing more soon about how to source peptides safely and economically because there are real differences between providers as well as channels, and finding the right fit matters even more than choosing the right peptide.
Book a free peptide consultation (Calendly link in bio) or DM me GLP1 for my free GLP-1 Metabolic Reset Starter Guide.
06/04/2026
The unexpected perimenopause power food in my fridge right now: cold potato salad.
Hear me out.
White potatoes get a bad rap — but they’re actually a nutrient powerhouse, especially when you cook and cool them.
→ Potatoes beat bananas for potassium (~50% more, gram for gram) Potassium matters big time in perimenopause for blood pressure, fluid balance, and muscle function — and most women aren’t getting nearly enough.
→ Cooking + cooling overnight creates resistant starch — some of the digestible starch reorganizes into a type of fiber that doesn’t get broken down in the small intestine. Instead, it travels to the large intestine and feeds the bacteria that produce butyrate, a short-chain fatty acid that supports gut lining, blood sugar regulation, and inflammation — all more vulnerable in perimenopause.
→ A medium cooked-and-cooled potato contains ~3-4g of resistant starch. That’s on top of the fiber already in the skin. In perimenopause, we need to be on the upper end of ~25-35g of fiber per day and most women get less than 10. Resistant starch foods are an easy lever — and they don’t taste like fiber.
→ Resistant starch also blunts the blood sugar response. Same potato, hot vs. cold — the cold version produces a smaller glucose spike because the resistant starch isn’t being absorbed as glucose.
Recipe + how to do it 👇
Comment HORMONES for my free Perimenopause Metabolic Reset Starter Guide.
• 20 oz Yukon gold potatoes
• 5 eggs (protein)
• 55g Primal Kitchen avocado mayo
• 2 tbsp apple cider vinegar
• 2 tbsp yellow mustard
• Handful of fresh dill
• Salt to taste
Boil or bake (baking preserves more potassium) potatoes whole with skin on (more fiber + potassium). Toss potatoes in vinegar first - this adds another layer of blood-sugar support. Then combine with all other ingredients and cool fully in the fridge.
5 servings
277 calories, 10g protein, 14g fat, 28g net carbs
Don’t fear the potato. Cook it, cool it, and eat it. 😋
05/26/2026
New flavors dropping at Sweat on the Ship this Saturday 🚢
Most “protein bites” are really just fat and carbs with a little protein along for the ride — dates, nut butter, honey, and a lot of oats drive the calories way up. These flip that script.
I’m bringing two brand-new flavors to sample — Chocolate Peanut Butter and Lemon Poppy Seed. Both are no-bake, low calorie, high protein, blood-sugar-friendly, and made with real ingredients.
Sweet and satisfying— perfect for an afternoon snack, a post-workout bite, or anytime you want something sweet that loves you back.
Come find my booth, grab a sample, and scan to have the recipes sent straight to your inbox.
🎟️ Grab your tickets (link in bio) and use code ALISA10 for $10 off. Come say hi!
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